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Maximizing Cardiorespiratory
Fitness
Aerobic Exercise is like a
combination of psychotherapy,
physical therapy, and stress
management all concentrated in
one 30-minute session.
Health Benefits
Heart muscle becomes thicker and stronger.
Lower resting heart rate.
Increased stroke volume or volume of blood discharged
during each contraction.
Increased rest of heart between beats.
Increased maximum oxygen uptake or VO₂ Max.
Reduction in blood pressure.
Improved blood lipid profile.
Quicker recovery for the heart after exercise.
Reduced risk of illness/death
Body Composition/Physical Appearance
Benefits
• Reduced body fat percentage
• Increased lean body mass
• Firmer, more toned muscles
Psychological Benefits
• Enhanced sense of wellbeing
• Increased sense of selfdiscipline
• Reduced state of
anxiety
• Increased coping ability
• Improved quality of
sleep
• Decreased levels of
depression
• Improved mental acuity,
learning, memory
• Feeling of relaxation
Relationship Between Exercise and Chronic
Disease
• Cardiorespiratory fitness can reduce the
development of several chronic diseases, such
as:
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Cardiovascular disease
High blood pressure
Type 2 diabetes
Cancer
Osteoarthritis
Osteoporosis
CV Disease Risk Factors
Unhealthy combination of “good” and “bad”
cholesterol – quadruples the risk.
Diabetes - quadruples risk in women, doubles in
men.
Hypertension – nearly triples risk in men,
doubles for women.
Stress and Depression – triple the risk.
Healthy Diet – decreases risk by almost 30%.
Abdominal Obesity – more than doubles the
risk.
Lack of Exercise – increases risk by about 20%.
Smoking – double or triple the risk.
Aerobic training increases oxygen
delivery to the working muscles.
Aerobic training improves the transfer
and use of oxygen.
Aerobic training improves your body’s
ability to use energy more efficiently.
Adaptations of the Body to Cardiorespiratory Training
Cardioresiratory Training Increases:
VO₂ Max
Cardiac output
Stroke volume
Heart contraction strength
Left ventricle volume
Total blood volume
Hemoglobin
Capillary density
Fat use for energy during exercise
Muscle endurance
Muscle blood flow
HDL cholesterol
Cardiorespiratory Training Decreases:
Resting heart rate
Fatigue in respiratory muscles
Lactic acid production
Glucose used for energy
Body fat percentage
Blood pressure
LDL cholesterol
Blood triglycerides
Target Heart Rate: Karvonen Equation
220 – age = MHR ->
[MHR (max. heart rate)] – resting HR = HR Reserve ->
[Heart Rate Reserve] x (Between .60 and .80) + resting HR =
Target Heart Rate
• Example of a 20-year-old with an RHR of 70 beats/min. and beginning a
program for the first time:
220 – 20 = 200 (MHR)
200 – 70 = 130 (HR Reserve)
130 x .6 + 70 =
148
The FITT Prescription
• Cardiorespiratory fitness development
involves 4 factors:
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Frequency: 3 – 5 x week
Intensity: 60 – 80% heart rate
Time: 20 – 60 minutes
Type: continuous and rhythmic